A sedentary lifestyle seriously harms the health of the spine. Especially affected are the cervical and thoracic parts. When sitting stationary in one place, they experience a significant static load.
In this case, the blood flow in neighboring tissues is slowed down (as parts of the body are immobilized), tense muscles squeeze the nerve endings coming out of the spinal cord, disrupt the conduction of nerve signals. In the short term, the consequence is swelling of the back, arms, neck; in the long term-osteochondrosis and other diseases of the spine.
To avoid this, it is enough to perform the following simple exercises (you can not even get up from the chair and completely invisible to others):
- rotation and inclination of the head (counterclockwise and counterclockwise, with the head lowered and raised). It is best to repeat the inclinations in the manner of a “Chinese bolvanchik” with the support of the chin on the hands clasped in the lock, elbows placed on the table: tilting to the left to the Stop, perform a few nods in the direction of movement, and return to the starting position
- turn your head left and right to the maximum (sip)
- touch the chin of the chest and turn in this position with the head to the left and right, as if wiping the chin against the chest. The movement ends with the tilt of the head back and its rotation
- straighten the back and flatten the shoulder blades together, with holding in this position for 1-2 seconds
- raises shoulders with hands located on the table (analogue of bodybuilder scars, only sitting and without load)
- curves of the spine to the left and right with a straightened back and a fixed head Crown. The movement of the spine resembles the movement of the rope.
Each exercise is performed slowly, smoothly, without jerks at least 2 times a day for 10-20 repetitions.
Fitness and health 